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Old 10-01-11, 01:06 PM   #1
guadzilla
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Intensity vs duration

To what extent can one trade off intensity for duration?

I am training for the Abu Dhabi triathlon (dont hate me) in March, and am targeting a 3hr finish for the 100km ride at mid-Z3 pace.

My problem is that given my location, I cannot really do 3 hrs steady tempo riding. I did a 3 hr ride today (mix on the trainer and the road) and my plan was to fit in one hour tempo on the road along with some hill climbs, before getting on the trainer for some SST intervals.

I got my target 190W average for the tempo ride, but due to the nature of the roads and winds, over 20' were at FTP/VO2/anerobic, which obviously puts a very different training load than simply doing 60' at tempo.

Would 2-3 1-1.5 hour interval sessions (SST/FTP/VO2) on weekdays and 2 long (6 hrs combined) aerobic rides on weekends be a good method to train for this ride?

Or do I really need to find a way to do 3 hrs at tempo in order to get better at doing 3 hrs at tempo?
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Old 10-01-11, 01:25 PM   #2
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Or do I really need to find a way to do 3 hrs at tempo in order to get better at doing 3 hrs at tempo?
Nope, you can do a lot on <3 hour intervals, but you're going to short yourself without some rides in the 3 hour range.

BTW, you were asking about books for TT's...I've read this and it's pretty good.
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Old 10-01-11, 01:39 PM   #3
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Nope, you can do a lot on <3 hour intervals, but you're going to short yourself without some rides in the 3 hour range.
Oh, I do plan to get long rides in every weekend: only, I cannot do them at steady intensity. So to average my target 190W in one hour, I end up doing atleast 20'+ at FTP and above. Obviously, this is going to be hard to extend to 3+ hours.

So my plan was to do do the first hour of the ride hard, then the middle section easy and finally finish with SST or FTP intervals, ending up with a total ride time in the 3-4 hour range.

Would this work?

And thanks for that book recommendation - just bought it on Amazon
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Old 10-01-11, 01:58 PM   #4
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Oh, I do plan to get long rides in every weekend: only, I cannot do them at steady intensity.
why can't you?
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Old 10-01-11, 02:05 PM   #5
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Back loading some SST intervals wouldn't be a bad idea, but an hour at FTP up front should leave you pretty cooked if you're actually at FTP. Don't think you'd have a productive SST session after that.

20 minutes at FTP up front would be less of an issue if you can follow it up with less intensity...then maybe 2-3 x 20 SST towards the end of the ride.

Why the 190w target for an hour?
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Old 10-01-11, 02:16 PM   #6
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why can't you?
The roads here are extremely potholed and barely wider than a single lane - every so often, I have to coast, brake or slow down, either for potholes or for incoming traffic and then accelerate back up.

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Back loading some SST intervals wouldn't be a bad idea, but an hour at FTP up front should leave you pretty cooked if you're actually at FTP. Don't think you'd have a productive SST session after that.
Exactly - today's 60' tempo had about 16' at FTP, 6' at VO2 Max and 6-7' at anaerobic. Doing that for 3 hours would certainly have me cooked for a few days.

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20 minutes at FTP up front would be less of an issue if you can follow it up with less intensity...then maybe 2-3 x 20 SST towards the end of the ride.
This is what I did today:
- first 60' - tried to average 190W, which got me the split above
- then around 60' mix of Z2/3 with some hill climbs
- then 1 hr on the trainer with 2x10x10 SST, which I plan to slowly increase up to 2-3x20 SST

From what you are saying, this is a good way to go about it, right?

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Why the 190w target for an hour?
Well, I'd like to build up to doing 3 hour at this wattage, which should give me a decent time for the bike leg of the tri and still leave me with relatively decent legs for the run. So I figured I'd get atleast some time per week riding at my target wattage on my long rides.

But now that you raise the question, I am wondering if this is really worth it, as I am not really doing a 60' ride @ 190W - I am doing a 60' ride in the 170-230W range. Perhaps I should do the first hour on the trainer as well (although I'd prefer to get out and ride if I can - I do enough time on the trainer on weekdays)?

Last edited by guadzilla; 10-01-11 at 02:19 PM.
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Old 10-01-11, 02:30 PM   #7
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where's here?
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Old 10-01-11, 02:35 PM   #8
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there.
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Old 10-01-11, 03:03 PM   #9
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ahh, yeah!
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Old 10-01-11, 03:08 PM   #10
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where's here?
Some tropical island...
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Old 10-01-11, 03:14 PM   #11
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right, but some tropical islands you can really get a nice tempo ride in. Grand Cayman has a decent 23 mile loop that they run a regular TT series on (The Reefathlon), and the Exumas have a nice 45 mile stretch of road. The biggest problem I see is everyone drives like a lunatic and they're all on the wrong side of the road.

(and I'd probably be too busy in the water during the day and drinking rum in the evening to worry about riding)
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Old 10-01-11, 03:19 PM   #12
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Red Stripe.
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Old 10-01-11, 03:24 PM   #13
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Yeah, that's a good option, but the opportunity for Havana Club must not be missed.

I have also heard there's some cycling that goes on every now and then in a Hawaiian island too. Maybe coupled with some running and swimming too.
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Old 10-01-11, 03:44 PM   #14
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Yeah, that's a good option, but the opportunity for Havana Club must not be missed.

I have also heard there's some cycling that goes on every now and then in a Hawaiian island too. Maybe coupled with some running and swimming too.
wrong forum.
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Old 10-01-11, 03:49 PM   #15
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Yeah, that's a good option, but the opportunity for Havana Club must not be missed.
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Old 10-02-11, 09:41 AM   #16
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where's here?


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and I'd probably be too busy in the water during the day and drinking rum in the evening to worry about riding
Tell me about it...
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Old 10-02-11, 11:15 AM   #17
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"Over there" looks like a pretty nice place to be. Andaman?
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Old 10-02-11, 11:59 AM   #18
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Yep. And it is, for most everything except riding. 20km worth of roads on the islands only, and most of it pretty potholed. Having a 3 miles of pristine, empty beach right outside my room makes up for a lot, though
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Old 10-02-11, 06:52 PM   #19
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Yep. And it is, for most everything except riding. 20km worth of roads on the islands only, and most of it pretty potholed. Having a 3 miles of pristine, empty beach right outside my room makes up for a lot, though
Hw only 20km of roads...looks like a fairly large isle to me?
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Old 10-02-11, 06:59 PM   #20
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On an island with only 20 km's of roads where do you go for new tires, tubes, patch kits, chains, lube, etc?
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Old 10-03-11, 03:49 AM   #21
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Hw only 20km of roads...looks like a fairly large isle to me?
Oh, the main islands are quite large - about 250km or so. I am in one of the smaller islands off the eastern side as I run a dive resort here. It is about 20km long, 8km wide.

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On an island with only 20 km's of roads where do you go for new tires, tubes, patch kits, chains, lube, etc?
Mail order everything. I have all the tools needed to service my bike, wheels, etc. and ample spares.
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Old 10-03-11, 05:16 AM   #22
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Living on a tropical island the obvious over looked question is why even ride in this fashion?


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Old 10-03-11, 05:57 AM   #23
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Oh, the main islands are quite large - about 250km or so. I am in one of the smaller islands off the eastern side as I run a dive resort here. It is about 20km long, 8km wide.



Mail order everything. I have all the tools needed to service my bike, wheels, etc. and ample spares.
Really? Are you looking for staff instructors? I'm current with NAUI since that's what we're teaching here at UF, but I can cross-over to anything else and can probably renew with IANTD for the geek stuff without too much trouble..
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Old 10-03-11, 06:16 AM   #24
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kensuf is one post later than expected.
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Old 10-03-11, 06:21 AM   #25
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"insert sex joke"
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